5 Breathwork Techniques for Stress Relief You Can Do Anywhere

Life moves fast—and as a busy woman or mom juggling a million things at once, stress can build up before you even notice it’s there. But you don’t need a 90-minute yoga class or a silent retreat to find relief. The power to reset your nervous system is already within you—literally. Your breath is one of the most accessible, effective tools for reducing stress on the spot.

In this post, I’m sharing 5 simple breathwork techniques that you can do anywhere: in your car, at your desk, or even in the bathroom while hiding from your kids (no judgment here). These are techniques I use personally and often recommend to my clients who are looking for practical ways to ground their nervous systems during busy, overwhelming days.

Let’s dive in.

1. Box Breathing (Also Known as Four-Square Breathing)

Best for: Calming anxiety quickly and improving focus
How to do it:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

  Repeat this cycle for 1–3 minutes. Visualizing a square or drawing one in the air can help reinforce the rhythm. This is a great one to do before a stressful conversation, during a chaotic moment, or right before bed.

2. Extended Exhale Breathing

Best for: Relaxing the body and triggering the parasympathetic nervous system
How to do it:

• Inhale gently through your nose for 4 counts

• Exhale slowly through your mouth for 6–8 counts
  

  Longer exhales signal to your brain that you’re safe, helping to reduce tension and anxiety. Do this 3–5 rounds and notice how your shoulders begin to drop.

3. 3-Part Breath (Dirga Pranayama)

Best for: Slowing down and reconnecting with your body
How to do it:

• Inhale into your belly

• Then into your ribs

• Then into your chest

• Exhale in reverse: chest, ribs, belly
  

  This breath expands your full lung capacity and encourages mindfulness by bringing awareness to your body in three stages. It’s a grounding technique that brings you back to the present moment.

4. Breath Hold Reset

Best for: Interrupting a spiral of anxious thoughts
How to do it:

• Inhale deeply through your nose

• Hold your breath for 10–20 seconds (whatever feels comfortable)

• Exhale slowly through your mouth
  

  Repeat 2–3 times. This can create a mini reset in your system and is often helpful when you feel mentally stuck or overwhelmed.

5. Sighing Breath

Best for: Releasing built-up tension quickly
How to do it:

• Inhale deeply through the nose

• Exhale with an open mouth, like a loud sigh
  

  Repeat as needed, even adding a verbal “ahhh” if it feels good. This natural release is something our bodies do instinctively—don’t be afraid to let it out. I always say “go for gold”, meaning release until you can’t release anymore. Until that feeling of “tension” or “stuckness” feels less intense, or dissipates all together.

Start Small. Come Back to Your Breath.

You don’t need to overhaul your schedule to begin using breathwork for stress relief. The next time you feel scattered or overwhelmed, choose one of these techniques and give yourself permission to pause—even if just for a minute.

Want a simple guide you can keep on your phone or print out?
📥 Grab the [Free 5-Minute Stress Relief Toolkit here] —it includes some of these breathwork practices along with calming rituals to support your day.

Looking for 1:1 support? Book a 1:1 breathwork session, inner voice session and coaching session where we can dive deeper into what’s keeping you stuck!